Pomegranate Juice vs. Poppy Seeds
Nutrition comparison of Pomegranate Juice and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and poppy seeds:
- Both pomegranate juice and poppy seeds are high in potassium.
- Pomegranate juice has 53% less carbohydrates than poppy seed.
- Pomegranate juice has signficantly less saturated fat than poppy seed.
- Poppy seed has 3.2 times less sugar than pomegranate juice.
- Poppy seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Poppy seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Poppy seed is high in calories and pomegranate juice has 90% less calories than poppy seed - pomegranate juice has 54 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to poppy seeds per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Poppy Seeds | |
|---|---|---|
| Protein | 1% | 13% |
| Carbohydrates | 94% | 20% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 53% less carbohydrates than poppy seed - pomegranate juice has 13.1g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Poppy seed is an excellent source of dietary fiber and it has 194 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Poppy seed has 3.2 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Poppy seed is an excellent source of protein and it has 118 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Pomegranate juice has signficantly less saturated fat than poppy seed - pomegranate juice has 0.08g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and poppy seeds contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin E
Pomegranate juice and poppy seeds contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than poppy seed - pomegranate juice has 10.4ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.
The B Vitamins
Poppy seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and poppy seeds contain significant amounts of pantothenic acid.
| Pomegranate Juice | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.015 MG | 0.854 MG |
| Riboflavin | 0.015 MG | 0.1 MG |
| Niacin | 0.233 MG | 0.896 MG |
| Pantothenic acid | 0.285 MG | 0.324 MG |
| Vitamin B6 | 0.04 MG | 0.247 MG |
| Folate | 24 UG | 82 UG |
Minerals
calcium
Poppy seed is an excellent source of calcium and it has 129 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Poppy seed is an excellent source of iron and it has 96 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both pomegranate juice and poppy seeds are high in potassium. Poppy seed has 236% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Poppy Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 28.295 G |
| other omega 6 | ~ | 0.039 G |
| Total | 0.05 G | 28.334 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Poppy Seeds (Spices, poppy seed) .
Pomegranate Juice g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or poppy seeds contain more calories in 100 grams?Poppy seed is high in calories and pomegranate juice has 90% less calories than poppy seed - pomegranate juice has 54 calories in 100g and poppy seed has 525 calories.
Does pomegranate juice or poppy seeds have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than poppy seed - pomegranate juice has 13.1g of carbs for 100g and poppy seed has 28.1g of carbohydrates.
Does pomegranate juice or poppy seeds contain more calcium?
Poppy seed is a rich source of calcium and it has 129 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does pomegranate juice or poppy seeds contain more iron?
Poppy seed is an abundant source of iron and it has 96 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does pomegranate juice or poppy seeds contain more potassium?
Both pomegranate juice and poppy seeds are high in potassium. Poppy seed has 240% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and poppy seed has 719mg of potassium.